Training Log Archive: bartholemeuIn the 7 days ending Feb 1, 2015:
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Sunday Feb 1, 2015 #
6 AM
Cycling 1:24:31 32.48 km (23.1 kph) +468m
ahr:129 max:154 shoes: Willier Izoard
Quick sparrows fart spin as I'm busy all day. Tried to seek out the m5 bike path but it turns out it's pretty shit and in typical sydney fashion is poorly signed and disappears without warning.
Did 2 little TT segments on the highway shoulder itself, but lots of debris and didn't feel really comfortable.
Back via Canterbury road, which was no problem at that time of the morning, then a couple of seated overgeared hill reps trying to get some meat on my twigs.
Not a great route, back to the old drawing board.
Did 2 little TT segments on the highway shoulder itself, but lots of debris and didn't feel really comfortable.
Back via Canterbury road, which was no problem at that time of the morning, then a couple of seated overgeared hill reps trying to get some meat on my twigs.
Not a great route, back to the old drawing board.
Saturday Jan 31, 2015 #
7 AM
Running warm up/down 21:53 3.4 km (6:26 / km) +26m 6:12 / km
ahr:120 max:128 shoes: Gt2000 Black
Running race (ParkRun) 18:58 5.01 km (3:47 / km) +27m 3:41 / km
ahr:171 max:182 shoes: Gt2000 Black
Inaugural Cooks River Parkrun, and a huge turnout, i reckon about 200 people. took it easy-ish after a longrun last night and a rough night's sleep. Felt good and pretty much neg-split each km.
9 AM
Note
Had intended on a longer run today, but skipping it due to overtraining risk.
3 PM
Swimming long 1:01:52 [3] 2.5 km (24:45 / km)
Pyramid. 100,200,300,400,500,400,300,200,100
Noticing in stats that my strokes per length are increasing over time, even on harder effort laps. Need to work on maintaining efficiency as i'm getting tired.
Although i should be getting 3-3.5km done in an hour, happy to be able to swim for an hour, and confident i can get back up to where i was in Sept 2014 quite quickly.
http://connect.garmin.com/activity/686376835
Noticing in stats that my strokes per length are increasing over time, even on harder effort laps. Need to work on maintaining efficiency as i'm getting tired.
Although i should be getting 3-3.5km done in an hour, happy to be able to swim for an hour, and confident i can get back up to where i was in Sept 2014 quite quickly.
http://connect.garmin.com/activity/686376835
Friday Jan 30, 2015 #
5 PM
TrailRunning long (LaneCove) 2:22:05 23.71 km (6:00 / km) +430m 5:30 / km
ahr:141 max:157 shoes: Salomon SpeedCross
Caught the train after work to Chatswood and ran the Great North Walk through LaneCove to HuntersHill. Then BalmainBayRun to home.
11km of trail before the pavement, the it was amazingly beautiful on the GNW, especially considering how close to the city it is!
A thousand lizards everywhere freaking out my snakophobia.
Felt good the whole way, ate well, drank well, and stopped too much to try and take one good photo, but most importantly it was a lot cooler.
Calf is ok after yesterday's cramp, but not 100%
Oh, and the 11km on trail, i did not see a single human being! what gives humans! get out there!
11km of trail before the pavement, the it was amazingly beautiful on the GNW, especially considering how close to the city it is!
A thousand lizards everywhere freaking out my snakophobia.
Felt good the whole way, ate well, drank well, and stopped too much to try and take one good photo, but most importantly it was a lot cooler.
Calf is ok after yesterday's cramp, but not 100%
Oh, and the 11km on trail, i did not see a single human being! what gives humans! get out there!
Thursday Jan 29, 2015 #
Note
slept:8.0 (rest day)
Knackered today. Was an absolute mess when i got home last night, partly due to dehydration, but partly just buggered.
Rest day today, and need to be careful of overtraining risk.
Rest day today, and need to be careful of overtraining risk.
7 PM
Swimming 40:00 [3] 1.5 km (26:40 / km)
First time in the pool for 2 months I think.
Mostly 100s, with a couple of 200s, with plenty of rests, concentrating on technique.
Right calf cramped badly on the last lap, stopped at the right time.
[EDIT] just realised its been 3 months since i got in the pool, and before that another month! surprised it felt as good as it did!
Mostly 100s, with a couple of 200s, with plenty of rests, concentrating on technique.
Right calf cramped badly on the last lap, stopped at the right time.
[EDIT] just realised its been 3 months since i got in the pool, and before that another month! surprised it felt as good as it did!
8 PM
Strength & Conditioning 10:00 [0]
Stretching and hip mobility
Wednesday Jan 28, 2015 #
7 PM
Orienteering race 1:00:29 [5] 13.0 km (4:39 / km) +128m 4:26 / km
shoes: Gt2000 Black
Manually mapped.
Main issue with this one was that i'd decided to get all the points no matter what. I'd then forgotten to start my garmin. I knew i was overtime, but had no idea by how much.
Ended up getting all points, but 16 minutes overtime, so finished with 440.
Some minor errors, twice on exiting the control, a couple on not reading a fence as a crossable fence,
Route choice was pretty much spot on i think.
Main issue with this one was that i'd decided to get all the points no matter what. I'd then forgotten to start my garmin. I knew i was overtime, but had no idea by how much.
Ended up getting all points, but 16 minutes overtime, so finished with 440.
Some minor errors, twice on exiting the control, a couple on not reading a fence as a crossable fence,
Route choice was pretty much spot on i think.
9 PM
Running 47:34 [3] 9.51 km (5:00 / km) +85m 4:47 / km
shoes: Gt2000 Black
Manually mapped run home after orienteering.
Absolutely fugged.
Absolutely fugged.
Tuesday Jan 27, 2015 #
6 PM
Running 47:14 [3] 9.6 km (4:55 / km) +141m 4:35 / km
shoes: Gt2000 Black
HFW - Recovery in the rain. Cooler, and noticeably easier because of it.
8 PM
Strength & Conditioning 20:00 [5]
3x5mins of continuous core, then 3 bulg-squats sets
Monday Jan 26, 2015 #
7 AM
Cycling long (TT) 3:05:00 [3] 75.77 km (24.6 kph) +306m
shoes: Willier Izoard
Aerobar trial.
Rode down to Kurnell and did the 10min TT trip out. Need to fiddle a bit with position, but will get stronger with time. was able to hold 38-41km for the 10mins, but there was a bit of a tail wind.
Garmin must have stopped at Kurnell and only started again 15km later, so couldn't compare time back, but defo slower.
Kurnell is gorgeous, and need to get out the bushwalking/trailrunning.
Didn't take enough food, and bonking hard on the way home, but took a much better route home (avoiding the bikepath)
Rode down to Kurnell and did the 10min TT trip out. Need to fiddle a bit with position, but will get stronger with time. was able to hold 38-41km for the 10mins, but there was a bit of a tail wind.
Garmin must have stopped at Kurnell and only started again 15km later, so couldn't compare time back, but defo slower.
Kurnell is gorgeous, and need to get out the bushwalking/trailrunning.
Didn't take enough food, and bonking hard on the way home, but took a much better route home (avoiding the bikepath)